We all know that sleep is important, but sometimes it can be hard to get a good night's sleep. Maybe you have trouble falling asleep, or you wake up in the middle of the night and can't get back to sleep. If this sounds like you, don't worry - you're not alone! In this blog post, we will discuss 10 tips for getting a better night's sleep. Follow these tips and you'll be well on your way to sleeping like a baby!


Tip #01: Establish A Bedtime Routine And Stick To It.

One of the best ways to get a good night's sleep is to establish a bedtime routine and stick to it, even on the weekends. This means going to bed at the same time, every night and getting up at the same time, every morning. It might be tempting to stay up late on a Friday night and sleep in on a Saturday morning, but this will throw off your body's internal clock and make it harder for you to fall asleep later that night. Though it might be hard to do at first, eventually your body will get used to the routine and you'll find it easier to fall asleep.


Tip #02: Avoid Caffeine And Alcohol Before Bed.

Caffeine and alcohol are two of the worst things you can drink before bedtime. Caffeine is a stimulant, so it will keep you awake, while alcohol will make you drowsy but also disrupt your sleep cycle. Try to avoid caffeine and alcohol for at least four hours before bedtime.


Why not replace the caffeine and alcohol drinks with non-caffeinated teas such as Pukka Organic Night Time Tea that's infused with oatflower, lavender & limeflower.

Pukka night time tea

Tip #03: Avoid Working Or Using Electronics In Bed.

This one is a no-brainer. If you're trying to fall asleep, don't work or use electronic devices in bed. The bright light from these devices can keep you awake, and the mental stimulation from working or using electronics will make it harder for you to fall asleep.

Tip #04: Get Up And Move Around Every Few Hours.

If you're having trouble falling asleep, try getting up and moving around every few hours during the day. This will help get your body moving and blood flowing, which will make it easier to fall asleep later on. A short walk or some light stretching is all you need - don't do anything too strenuous or you'll be too tired to fall asleep later on!


Tip #05: Keep A Cool, Comfortable Environment In Your Bedroom.

Fan in a room

The temperature of your bedroom can also affect how well you sleep. Try to keep a cool, comfortable environment in your bedroom - between 16 and 20 degrees is ideal. If it's too hot or too cold, you'll have a harder time falling asleep. Not only this, it can cause a decrease in REM and slow-wave sleep which can negatively impact bodily recovery and the immune system, as well as learning, memory, and other processes.

Tip #06: Dim The Lights In The Hours Leading Up To Bedtime.

Another way to prepare your body for sleep is to, dim the lights in the hours leading up to bedtime. Your natural body produces melatonin 2 hours before bedtime if the lighting is dim which is called 'dim light melatonin onset'. This will help cue your body that it's time for bed and make it easier to fall asleep. Not only this, it helps keep the body on a regular sleep-wake schedule.


Tip #07: Reserve Your Bed For Sleep And Sex.

Couple cuddling in bed

When your bed is comfortable, its very tempting to do other activities on it such as watching TV shows and gaming whilst having a takeout on the side. Another way to train your body to get better sleep is by, limiting the activities on it for single or dual use. For example to reserve your bed for sleep and sex only. This then helps your body to recognise what it is used for when bedtime approaches. 

Tip #08: Don't Take Naps During The Day.

While a short nap can be refreshing, longer naps during the day will make it harder for you to fall asleep later on at night. If you're really tired, try taking a quick 20-minute power nap instead of an hour or two - this should help you stay awake until bedtime without being too disruptive to your sleep cycle.


Tip #9: Use a noise machine or earplugs to block out distractions.

Noise Machine
Becheln Ear plugs

If you have trouble falling asleep because of noise, try using a noise machine or earplugs to block out distractions. This will help you relax and fall asleep faster.

If you are willing to try these:


Amazon's top listed product is the Dreamegg White Noise Machine. This product has a range of sounds such as bird, ocean, rain, thunder rain, campfire, cricket and meditation as well different white noise fan sounds. 


Also try Amazon's number one product for earplugs, Becheln Resusable silicone Ear plugs. They are made from ultra soft and high-grade silicon material perfect for blocking out noise such as snoring, music and more! 

Tip #10 Write Those Worries Away

If you wake up in the middle of the night and can't fall back asleep, try writing down your worries. This will help you get those thoughts off your mind so that you can go back to sleep without worrying about them anymore. If there's something else on your mind, write it down! It might not seem like much but it really helps.


This also could be the opportunity to plan for the next day, or even write down some ideas to pursue in the future!

Journal on a desk with a pen and ornaments

Many people may still struggle to get a better nights sleep even with these great tips. If that is the case, you may need a boost during the day to help reduce tiredness. Try our Iron Energy+, it's created by PhD Scientists and scientifically proven to be gentle on the stomach and maximise absorption.

We hope these tips help you get the quality sleep you deserve!


If you have any tips for getting a better sleep, tell us in the comments below.